Nutrition power in your meals

MIND&BODY THE WEST AUSTRALIAN
THE WEST AUSTRALIAN MIND&BODY
TUESDAY, MARCH 5, 2013
3
mind&body
Up the diet ante
S
BLUEBERRIES
• Make a moist blueberry and banana
bread.
• Include a big handful in an icy granita.
• Top a cup of fresh blueberries with a
little low-fat ice-cream for dessert.
BROCCOLI
• Sautee with almonds and garlic as a
side dish.
• Whip up a broccoli soup with cheesy
toasts.
• Throw broccoli into a cold pasta salad
for lunch.
SUPERFOODS FOR BEAUTY
A balanced diet with variety is the
best way to have healthy, glowing
hair, nails and skin, according to
Charlene Grosse.
“There are no magic foods shown
to be the most effective, but
including the following within a
healthy diet can help.”
Skin, hair and nails are mostly
protein so include at least one daily
serve of lean meat, chicken, seafood,
legumes or eggs along with three
serves of low-fat dairy products.
Munch on nuts to keep your hair
and nails in good shape.
“Nuts are little nutrition
nuggets, packed with essential
fats, vitamin E and B vitamins,”
Ms Grosse said.
For skin, increase your intake
of citrus and kiwi fruit, which are
both high in vitamin C —
essential to make collagen.
Also good for the skin is
betacarotene that is converted to
vitamin A. Mango, paw paw,
spinach, carrot and pumpkin contain
a good amount.
Eat green every day: Broccoli, kale, green beans,
spinach and rocket.
Eat orange every day: For example, carrot, red
capsicum and sweet potato.
Eat high fibre every day: Bran, rye crackers,
orange, apple and pear.
Eat omega-3 every day: Obtain this healthy fat from oily
fish, walnuts and soy linseed bread.
here’s something about the Brazilian body
that motivates many of us to continue
slogging it out at the gym.
You may not have the genes but now you can
look the part.
Perth woman Alison De Andrade caught
“Brazilian fever” during her travels through the
vibrant country.
As a keen exerciser, she noticed the Brazilians
rarely missed an opportunity to work out — and
when they did, they took great pride in their
appearance.
Mrs De Andrade’s business Scarlet Macaw is
importing Brazilian sportswear label Ativa,
made from the hardy fitness fabric Suplex.
“The main thing I noticed about it when I was
over there was it’s highly durable, you can just
throw it into the wash over and over again and
it keeps its stretch and doesn’t perish — it’s
great,” she said.
The Ativa range features: wicking, to help
draw sweat away from the body and allow the
skin to breathe; compression, to reduce lactic
acid build-up; and anti-pilling fabric, to reduce
wearing. Prices range from $29 to $89.
Check out the range at scarletmacaw.com.au.
T
COURTESY OF DIETITIAN
AND AUTHOR
SUSIE BURRELL
COTTAGE CHEESE
• Spread on your toast with banana and
a sprinkle of cinnamon.
• Use it instead of cream cheese for a
lower-fat version of cheesecake.
• Dollop it on homemade pizza and cut
back on the amount of other cheese.
LEGUMES
QUINOA
TOMATOES
• Toast a tortilla with a filling of chicken,
kidney beans, cheese and avocado.
• Blend up chickpeas, tahini, olive oil and
garlic to make hummus.
• Use chickpeas in a Moroccan tagine.
• Toss half a cup of cooked quinoa into a
salad for a protein punch.
• Fill your lunch box with quinoa and
vegie fritters.
• Make a super-filling porridge — no
oats required.
• Toss mixed ripe tomatoes into
panzanella salad (bread salad).
• Put both tinned tomatoes and tomato
paste in a pasta sauce.
• Serve caponata or ratatouille on
crunchy bread.
EGGS
OATS
• Dip bread in egg and milk mixture to
make French toast. Top with yoghurt,
berries and honey.
• Team with low-fat bacon for a
breakfast burrito.
• Top fried rice with a cooked egg.
• Blend with milk and fruit for a dense,
nutty-tasting shake.
• Soak with juice or milk and
refrigerate overnight to make bircher
muesli.
• Use as a crust on meat or fish, instead
of breadcrumbs.
SALMON
YOGHURT
• Use shredded salmon in pasta
• Prepare a maple syrup glaze to brush
over oven-baked salmon.
• Use on your lunchtime sandwich with
a little low-fat cream cheese, dill, chives
and capers.
• Process with strawberries and a little
honey, and freeze for a healthy dessert
• Layer with oven-baked oats, dried fruit
and chopped nuts
• Make a dip with yoghurt, herbs, olive
oil and garlic
The Guru
We’ve all had friends who, after having lost
those unwanted kilos, are very proud of their
new image and weight-loss achievement.
And so they should be — it’s fantastic.
If you are overweight and dedicate yourself
to losing that excess, the positives are very
rewarding. But what I try to teach people is
that prevention is better than cure. My
message is straightforward: stay in control of
your weight before it controls you.
I’ve often heard overweight people saying:
“Well it’s easy for you because you’re naturally
fit.” That’s bull dust. Fit
people dedicate themselves
to training, living and
maintaining a healthy
lifestyle more often than
sedentary people and it’s
that simple. If you are
overweight, now is the
time to do
something about
it before you
need to make
really drastic
lifestyle
changes to
lose
weight.
Fitness with
Matt Fuller
If you’ve let yourself go, speak to a health
professional, then sit down and make a
sensible, realistic, exercise and healthy eating
plan that you can follow.
When it comes to exercise, I suggest you
combine cardio and resistance training, as this
will speed up your metabolism and burn those
calories quicker. You will also need to be
consistent and change the way you approach
your lifestyle. Getting fit will be hard at first
and it will require your commitment, dedication
and willpower.
Maintaining your fitness level and new
lifestyle regime are a whole lot easier when
you’re feeling fitter and stronger and are, of
course, carrying less weight. The risk of heart
disease and other related health issues that
arise from being overweight will reduce, your
body will start to function better, you’ll have
more energy and your sleep will be less
interrupted.
When you make the concerted effort to lose
weight, it’s a good idea to write down a list of
the bad habits that you’ll need to change. Set
goals, work out an eating and exercise regime
and start a plan that you will be able to stick
to. Being fit and healthy is a fantastic feeling
that I wish more people felt.
Until next time, no excuses — get moving.
Seeing
clearly
Are your specs
getting in the way
of your workouts
or making daily life
just that bit more
difficult? Laser eye
surgery could be
for you, reports
Maya Anderson.
Picture: Astrid Volzke
NOT ALL FOODS
ARE CREATED EQUAL
Some foods in the same food group do have
a nutritional edge over others. According to The
Monday to Friday Diet author Susie Burrell, if
you’re going to pick up a berry, make it a blueberry
because they are high in antioxidants. For nuts, eat
walnuts because of the omega-3 fats. Grain bread
trumps wholemeal varieties, and when it comes
to fish, choose salmon, sardines or snapper
over white fish. For poultry lovers,
turkey is a better choice
than chicken.
Laser eye surgery has become the most
common operation in the world and for
good reason — it is effective, quick, safer
than ever and has life-changing benefits.
Former president of the WA division of
the Optometrists Association of Australia
and Lions Eye Institute laser eye surgery
expert Andrew Godfrey said more people
were getting laser eye surgery.
“It’s all about freedom — not wanting to
be tied down,” he said. “They want a simple
life without having to worry about
glasses.”
Mr Godfrey said safety and security
prompted the decision for some.
“There are also things to consider like if
you wake up in the middle of the night to a
noise in the house and can’t see, or you’re
travelling overseas — you’re potentially
disabled in a way if you lose your specs,” he
said.
Mr Godfrey said many clients came in
wanting laser to help them in a sporting or
exercise capacity.
“Contact lenses can make it very difficult
if you’re getting sweat in your eyes. And
there are people who want to do events
like Tough Mudder, triathlons, swimming
— contacts are not a good mix. Laser
surgery just removes that extra stress. A
few years ago we came up with a tagline
for the Lions Eye Institute — ‘see the
world through your own eyes’. Getting rid
of glasses and contacts helps you just be
yourself.”
WA Laser Eye Centre medical director
and principal surgeon Rob Paul said laser
eye surgery or Lasik had been available for
20 years but it was only in the past five
that the technology had made the
procedure so quick, simple and safe with
excellent results.
“We can now perform laser eye surgery
on people who were previously considered
unsuitable,” he said.
“The fact that you have a 98 per cent
chance of being 20/20 the day after the
surgery makes it one of the most
successful procedures available. Most
people are back to their normal activities in
24 hours.”
Dr Paul said surgery could enhance
people’s lifestyles in unlimited ways.
“Only people who use glasses or contact
lenses really know how inconvenient it is to
be constantly relying on them,” he said. “‘I
wish I had done this sooner’ is the
most common comment I hear
from patients, especially those
whose lives have been
transformed, and I never get
tired of hearing it.”
He has had many clients
who have been athletes.
“I specifically remember
performing laser eye surgery
on a young State cricketer
who could not tolerate
his contacts moving at
the vital moment a ball
was approaching,”
he said. “Lasik
surgery really made
things so much better
for him. The AFL
players I have
lasered have
benefited by not
Look the part on your run or Bikram Yoga class.
Mind&Body and Scarlet Macaw are giving away an
Ativa Carlota set, valued at $94. The striking
two-piece, two-tone set in maroon is made from
hard-wearing Suplex fabric. To enter, write your
name, address and size — S, M or L — on the back
of an envelope and post it to: Mind&Body Scarlet
Macaw competition GPO Box 2908, Perth 6800.
Entries drawn at random on Monday. Winners
notified by mail. Employees of The West Australian
and their immediate family are ineligible to enter.
Entrants’ details will be used for marketing.
See WAN privacy policy at
thewest.com.au/privacypolicy.
having to worry about lost contact lenses
during intense physical encounters.
“One of my patients was a national
archery competitor and having the surgery
made identifying the targets much easier,”
he said.
exercise capacity — I snorkel and dive
freely without worrying about losing my
lenses. I can also go cycling, sailing and
stay out late without worrying about the
lenses or my eyes drying up, it’s great.”
LASER FOR INDEPENDENCE
WHAT LASER DID FOR ME
Lyn Tan, who works in public relations and
media management, was diagnosed with
myopia at five and wore glasses for 12
years and then contact lenses for four
years.
She had Lasik surgery performed 12
years ago.
“It changed my life completely. For
years, I woke to a very blurry world, and
all of a sudden, I would wake up and be
able to see clearly without help. It was
incredible,” she said.
“I can also wear sunglasses without
prescriptions (it can get rather
expensive with the many pairs of
sunnies I have). All in all, I feel free. It
has bettered my life in an
Admin assistant Rebecca Nguyen had worn
glasses and contacts from 16 to 29 when
she was told she could no longer wear
contacts.
“An ex-colleague of mine had recently
had his eye done and highly recommended
it. I think that was the inspiration and
assurance I needed.”
Ms Nguyen said it had changed her life.
“Imagine not being able to see what
you’re doing in the shower, being afraid to
swim at the beach because you can’t see
clearly, not being able to stay overnight at
a friend’s because you forgot to bring your
contact solution and case,” she said.
“It’s not until after you have the ability
to see again that you realise how much
dependency you had on wearing them.”
Hot!
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com.au.
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Pictures: Astrid Volzke
Brigida light olive
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Andrew Godfrey advised people to wait until they were aged 21 to get the
procedure. “There are very few people who aren’t eligible for laser eye
surgery,” he said.
Dr Rob Paul said the most important issue was that your prescription for
glasses or contacts had been stable as this allowed for a long-lasting result.
“Short-sightedness up to 10 points, long-sightedness up to six points and
astigmatism up to six points can be safely treated with modern laser systems,”
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uperfoods — what makes them so
good? According to Dietitians
Association of Australia
spokeswoman Charlene Grosse, there are
no strict rules about what can be called a
“superfood”.
“However, they should be foods that
pack a nutritional punch,” she said.
“Superfoods should be high in fibre,
antioxidants, healthy fats, vitamins and
minerals.
“And they should also contain only
minimal amounts of, if any, saturated fat,
added sugars and salt.”
Try these simple ideas to incorporate
superfoods into your diet:
Break it down
WIN!
You may not eat superfoods all day, every
day, so try these great tips to increase
the nutrition power in your next meal
VIVA
Brazil
Sandrinha
Barbosa, Aline
Torres Domingos
and Casey
Lowden-Crook
model the range.
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2 • TUESDAY, MARCH 5, 2013